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Overview

Benefits of Canola Oil And Its Side Effects

Canola oil, produced by crushing canola seeds, includes variety of nutrition and has less erucic acid. This natural oil is used in various purposes. It aids in losing weight, improving health, and also used for beauty purposes to improve skin and hair.Canola oil provided satisfactory results in substantial reduction in total cholesterol and low-density lipoprotein (LDL) cholesterol, and an increase in tocopherol levels and improved insulin sensitivity.

Benefits of Canola Oil And Its Side Effects

Table of Content

Canola Oil
Nutritional Value of Canola Oil
Health Benefits of Canola Oil
Healthy heart
Lowers Cholesterol
Reduces Inflammation
Skin Care
Increases Energy Levels
Lowers Cancer Risk
Improves Brain Function
Canola Oil For Hair
Uses of Canola Oil
Side-Effects & Allergies of Canola Oil
Cultivation of Canola Oil

Canola Oil

Canola oil is obtained from the crushed seeds of the Canola plant, which is a part of the Brassica family. Canola plants grow to a height between three to six feet and produces fragrant, pretty, bright yellow flowers. Seeds from mature Canola plants are crushed to extract the oil which is then refined, processed, bottled and sold as oil for external use as well as consumption.

Nutritional Value of Canola Oil

Canola oil contains fat soluble vitamins E and K.A typical fatty acid composition of canola oil includes saturated fatty acid which appriximates 7%,monounsaturated fatty acid with an approximate proportion of 63% and polyunsaturated fatty acid as 28% (with omega-6 and omega-3 in a 2:1 ratio). The high proportion of monosaturated fatty acids provide canola oil its health benefits.

Health Benefits of Canola Oil

Mentioned below are the best health benefits of Canola Oil
Health Benefits of Canola Oil

Healthy heart

Canola oil has the highest level of the plant sterols, mainly beta sterol and campesterol.Food which contain greater concentration of sterols lower the risk of various heart diseases.Besides, the phytosterols that are found in canola oil can actually check the creation and absorption of cholesterol, thus promoting a robust heart health.

Lowers Cholesterol

Plant sterol inhibits the absorption of cholesterol in the body, thus reducing the level by 10-15%. It has high proportion of mono-unsaturated fats (MUFA), which reduces LDL or omega -6 (bad cholesterol) and promotes good cholesterol or omega-3 (HDL). Therefore canola oil stimulates healthy lipid profile.

Reduces Inflammation

Canola oil helps to improve joint tenderness and stiffness can be reduced. It is also helpful for people suffering from inflammation due to acute arthritis. Canola oil also reduces the inflammation due to asthma and bowel disorders and thus acts as a vital anti-inflammatory agent.

Skin Care

Canola oil is rich in vitamin E and K, which helps to eradicate skin problems like wrinkles, fine lines, acne, blemishes etc. and give a youthful shiny skin to individuals. Vitamin E is very effective as an antioxidant, and is able to protect the skin from the damaging effects of free radicals. This can help skin remain supple and smooth, increasing the healing rate of injuries, and slowing down the appearance of wrinkles.

Increases Energy Levels

The low amount of cholesterol and the high amount of important antioxidants present in canola oil can benefit the body’s metabolism operate at a normal rate. Our body doesn’t become sluggish and the energy isn’t sapped by slow circulation or an overstressed cardiovascular system.

Lowers Cancer Risk

Antioxidants, like vitamin E, are very effective against cancer. The harmful free radicals cause healthy cells to mutate into cancerous cells. The vitamin E present in canola oil can greatly reduce chances of contracting cancer. If already affected by cancer cells, canola oil helps to lower down its multiplication and spread thus helping in aiding cancer treatment.

Improves Brain Function

The antioxidants that combat free radicals are present in canola oil and prevent damage to the brain. It lowers the risks of getting Alzheimer’s disease and dementia.

Canola Oil For Hair

Canola oil hair treatments are an excellent remedy for dryness, breakage, frizzy hair and split ends.It can help get rid of dandruff, frizzy and rough hair and improve quality of tresses.

Uses of Canola Oil

Canola oil may improve glycemic control as it is contains low-GL.

Side-Effects & Allergies of Canola Oil

Canola oil contains the infamous chemical warfare agent mustard gas and can cause several problems. It can cause liver and heart problems,. The partially hydrogenated vegetable oil can cause inflammation and calcification of arteries.These enhance the risk factors for coronary heart disease.The euroric acid in canola oil is harmful and may cause retardation of normal growth.

Cultivation of Canola Oil

Canola was first bred from rapeseed at the University of Manitoba in Canada by Keith Downey and Baldur R. Stefansson.

Popular Questions & Answers

My weight is 60 kg and I want to gain weight (70 kg)& I am vegetarian. What should I do?

CCEBDM, PG Diploma In Clinical cardiology, MBBS
General Physician, Ghaziabad
1.Eat five to six meals a day, instead of the three or two usual meals. 2. Eat as much as you can when you do. 3. Eat-Grains, whole grain. No processed food. 4. Eat plenty of fruits, vegetables, dairy, nuts, seeds, 5. No drinking any liquids half an hour before a meal, 6. Eat- Nuts, Cheese, Dried fruits, Whole grains, Beans,Milk, Yogurt 7. Use olive or canola oil for cooking, 8. Increase calorie intake 500 cal/ day for a week may increase to 1000 cal /day next week 9. Do regular exercise may be some weight lifting to build muscles.
3 people found this helpful

My mother is suffering from hypothyroidism and is gradually increasing her weight .can this thyroid problem be cured easily?

MBBS
General Physician, Mumbai
Dear Lybrateuser, - Yes, her problem can be solved once her hormone level is brought to normal by medication - also she should have more of fibre containing foods like fruits & vegetables, whole grains instead of refined grains, love fat dairy & healthy fats as in olive, canola oil, walnuts, seafood, avocado, also have more of protein rich foods like beans, lentils, pulses, sprouts (include an item with each meal & also as snacks to loose weight) - restrict fried, processed, carbohydrates & junk foods - do regular exercise like walking for 20-30 min daily - monitor thyroid hormone levels regularly till normalise with medication, consult an endocrinologist.
1 person found this helpful

Sir am 21 old male am sport person I play shuttle badminton am doing hand pump since I was 8th class now am btech graduate I have sensed something wrong in body due to this HP, I was get wrist pain and lot of back pain so I reduced to twice a week from almost 1 year even though my sperm is in liquid, What diet should I need to take sir am feeling shy to share this with my family and I am worried so please advice me sir.

MBBS
General Physician, Mumbai
Dear lybrateuser, - To build your body & stamina you should take a well balanced diet with more of fruits & vegetables including green leafy & seasonal ones, protein rich foods like eggs, non veg, milk & milk products ts like yogurt, cheese, paneer, butter milk, soya products, tofu, beans, lentils, pulses, sprouts, nuts such as almonds, walnuts, pista, cashews, peanuts healthy fats as in avocado, fish, olive oil, canola oil, walnuts.

According to nutritional value, For kitchen purpose which oil is best among these four (mustard oil, rice bran oil, canola oil or mixture of olive oil 30% and rice bran oil70%). I know olive oil is best for health but my pocket don't allow me.

MSc
Dietitian/Nutritionist, Hyderabad
Hi lybrate-user Acc to your height your weight should be around 48-50 not more then that. Always change your oil in every month or 2 month rice bran oil is best you can use that.

I have been diagnosed with high cholesterol non hdl is 183.3 total cholesterol is 236, triglycerides is 304 and vldl is 60.8. Apart from this my vitamin D is low 18, b12 is low 191, and iron is low. What should be my diet to fix this problem? What all should I eat and not eat? Age 30 years.

DM Cardiology
Cardiologist, Delhi
Cholesterol is a type of fat. It has both good and bad effects on the body. Your body uses cholesterol to make hormones and to build and maintain nerve cells. However, when your body has too much cholesterol, deposits of fat in the blood called plaque form inside blood vessel walls. The blood vessel walls thicken and the vessels become narrower (a condition called atherosclerosis). This change in the blood vessels reduces blood flow through the blood vessels, possibly leading to heart attacks or strokes. Most of the cholesterol in your blood is made by your liver from the fats, carbohydrates, and proteins you eat. You also get cholesterol by eating animal products such as meat, eggs, and dairy products. How is cholesterol measured? When you get your cholesterol checked, your health care provider will give you a number for your total cholesterol level. You can use the chart below to see if your total cholesterol is high.   Total Cholesterol Level (mg/dL) less than 200 good 200 to 239 borderline high 240 or above high When your cholesterol is measured and found to be high, your health care provider may also check the amount of LDL (low-density lipoproteins) and HDL (high-density lipoproteins) in your blood. LDL and HDL carry cholesterol through your blood. LDLs carry a lot of cholesterol, leave behind fatty deposits on your artery walls, and contribute to heart disease. HDLs do the opposite. They clean the artery walls and remove extra cholesterol from the body, thus lowering the risk of heart disease. LDL is called "bad" cholesterol. (You can think of "L" for "lousy" cholesterol.) HDL is called "good" cholesterol (think of "H" for "healthy" cholesterol). It is good to have low levels of LDL and high levels of HDL. The recommended levels of LDL are shown in the following chart:   Recommended LDL Cholesterol Level (mg/dL) Less than 160 For most people Less than 130 If you have an increased risk of heart disease Less than 100 If you have heart disease, diabetes, peripheral artery disease, abdominal aortic aneurysm, or symptomatic carotid artery disease For HDL, a level below 40 mg/dL is too low. The recommended HDL level is 45 mg/dL or higher. How can I control my cholesterol level? Cholesterol levels can usually be controlled by eating right, exercising, and not smoking. Follow these diet guidelines to help control your cholesterol: Reduce the amount of cholesterol in your diet. The American Heart Association recommends eating no more than 250 to 300 milligrams (mg) of cholesterol a day. Eat less fat. Fats should contribute no more than 30% of your daily calories. Only 10% of the fat you eat should be saturated fat. Some kinds of fats are better than others. Polyunsaturated and monounsaturated fats are better than saturated fats. Monounsaturated fats are found in olive oil, canola oil, and avocados. Polyunsaturated fats are found in fish and some vegetable oils. Saturated fat raises your blood cholesterol because it makes it hard for the body to clear the cholesterol away. Saturated fat is found in different amounts in almost all foods. Butter, some oils, meat, and poultry fat contain a lot of saturated fat. Adjust the amount of calories you eat and exercise regularly to maintain a lean body weight. To control the amount of fat and cholesterol you eat: Check food labels for fat and cholesterol content. Limit the amount of butter and margarine you eat.Use sunflower, safflower, soybean, canola, corn, or olive oil rather than tropical oils such as palm or coconut. Use salad dressings and margarine made with polyunsaturated and monounsaturated fats.Use egg whites or egg substitutes rather than whole eggs. Replace whole-milk dairy products with nonfat or low-fat milk, cheese, spreads, and yogurt. Eat skinless chicken, turkey, fish, and meatless entrees more often than red meat.Choose lean cuts of meat and trim off all visible fat. Keep portion sizes moderate. Avoid fatty desserts such as ice cream, cream-filled cakes, and cheesecakes. Choose fresh fruits, nonfat frozen yogurt, Popsicles, etc. Reduce the amount of fried foods, vending machine food, and fast food you eat. Limit the amount of nuts you eat, especially nuts high in saturated fat. Examples of nuts that are especially high in saturated fat are cashews, pistachios, and Brazil and macadamia nuts. Eat fruits and vegetables (especially fresh fruits and leafy vegetables), beans, and whole grains daily. The fiber in these foods helps lower cholesterol. Look for low-fat or nonfat varieties of the foods you like to eat, or look for substitutes. Exercise goes hand-in-hand with a healthy diet for controlling cholesterol. Exercise helps because it: Keeps your weight down. Decreases your total cholesterol level. Decreases your LDL (bad cholesterol).Increases your HDL (good cholesterol). A good exercise program includes aerobic exercise. Aerobic exercise is any activity that keeps your heart rate up (such as swimming, jogging, walking, and bicycling). You should get 20 to 30 minutes of aerobic exercise at least every other day. If you haven't been exercising, ask your health care provider for an exercise prescription and start your new exercise program slowly. If you smoke, quit. Smoking increases your risk of heart disease because it lowers HDL levels. High cholesterol may run in families. Know your family history and discuss it with your health care provider. In summary, to control your cholesterol level: Eat healthy. Get regular exercise. Don't smoke. Check your cholesterol yearly. For low Vit D, take Vit D Supplements, once a week, and spend atleast 20 min in sunlight.

Popular Health Tips

Which Oil Is Best For Weight Loss?

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Which Oil Is Best For Weight Loss?

Here are some oils which are well known to you:

1. Olive oil: Extra virgin olive oil is one of the healthiest oil and is suitable for cooking in oven and frying and can be used as salad dressing. It helps in maintaining healthy cholesterol levels.

2. Canola oil: Canola oil provides mono-unsaturated fatty acids. It has high amount of omega-3 fatty acids because of its light flavor and high smoke point. It is one of the most adaptable cooking oil. It can be used for cooking, dressing, grilling, sauteing, etc.

3. Vegetable oil: Vegetable oil are fully loaded with trans fats which can raise the risk of cardio vascular disease it has very high level of omega-6 fatty acids. Our body needs omega-3 and omega-6 in 1: 1. People with high consumption of vegetable oil and their products are at risk for vitamin-e deficiency and other deficiencies.

4. Coconut oil: It is edible oil extracted from kernel of coconut. Because of it's high saturated fat content it is slow to oxidize. It helps in prevention of heart disease and high blood pressure, boost immune system, prevent osteoporosis, helps in weight loss. It also helps in balancing hormones naturally.

5. Rice bran oil: It is extracted from hard outer brown layer of rice. It lower down the cholesterol levels, boosts immune system, aids in weight loss, relives menopausal symptoms. It has high smoke point which is used in high temperature cooking methods like stir frying, deep frying, etc.

6. Flax seed oil: It is yellowish oil obtained from dried, ripened seed of flax plant. It has high fiber content and rich in potassium and omega-3 fatty acid. It reduces the risk of heart related problems, play a role in burning body's fat, promote healthy skin, etc.

7. Soy oil: It is a vegetable oil extracted from seeds of soybean. It is one of the most widely consumed cooking oils. It is low in saturated fats. It is rich in vitamin-k which helps in strengthening of bones it inhibits cholesterol absorption. It also helps in reduction of triglycerides level in body.

8. Ground nut oil: It is also known as peanut oil which is derived from peanuts. It helps to prevent cancer, boost immune system, protect against symptoms of ageing such as wrinkles but excess intake of this oil may lead to weight gain.

19 people found this helpful

Antioxidants And Their Delicious Sources

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Antioxidants And Their Delicious Sources

Antioxidants: What are they?

Antioxidants are free radical scavengers known to enhance our immunity. We know that fruits and vegetables with vibrant colors are great sources of antioxidants. Many times we wish that foods that taste delicious were as healthy as these fruits and veggies. Here is something to cheer you up. The foods listed below are not only tasty but also rich in antioxidants.

Antioxidants and their sources:

  • Eggs: Egg yolk contains an antioxidants called “lutein”. Lutein is known to prevent muscular degeneration and cataracts. Though the lutein content in yolk is lesser than the lutein content of the green leafy veggies, but according to some studies the lutein from yolk is more effectively absorbed due to the fat content of the yolk.
  • Tinned beans: Tinned beans contains phytochemicals. Phytochemicals repair damaged dna and also neutralize free radicals. Small red beans, dark kidney beans and black beans are rich in antioxidants. You can now enjoy your baked beans with a touch of health.
  • Whole grain pasta/noodles: These whole grain dishes contain polyphenols. Polyphenols are strong anti-cancerous elements. Whole grain pasta and noodles contain 3 to 4 times more antioxidants than the regular ones. In combination to antioxidants these foods also contain good amount of fiber that help in regulating cholesterol levels.
  • Yogurt: There is an additional health benefit to this yummy delight. Although it does not directly contain any antioxidants, it does contain riboflavin which enhances or promotes the activity of antioxidants glutathione. Riboflavin being a water soluble vitamin b, it easily flushes out of the body. You need to consume yogurt on a daily basis to be benefited.
  • Organic milk: Organic milk is the milk obtained from cows that feed on organic food. The antioxidant value of this milk is 40 to 50 times greater than the cows raised in a conventional manner. Antioxidants like vitamin e, lutein and beta carotene are present in it. Organic cheese and butter are other options you may choose.
  • Popcorn: Popcorn is not only a fast and favorite snack, but it also is good in its fiber and antioxidant content. A study carried out by the university of scranton revealed that the whole grain snack foods such as popcorn have surprisingly high levels of polyphenols which have anti-cancerous properties.
  • Natural sweeteners: Natural sweeteners like honey, maple syrup, molasses, brown sugar contain good amount of anti oxidants. Darker the color of honey, greater is its antioxidant content. The non-commercial varieties of honey contain poly phenol. Adding these natural sweeteners in your dessert instead of table sugar does have some added benefit.
  • Canola oil: Canola oil contains alpha-tocopherol. Alpha-tocopherol prevents the oxidation of bad cholesterol (ldl), preventing the release of free radicals. No wonder canola oil is considered to be heart-healthy oil.
9 people found this helpful

Can I Eat Rice If I Have Diabetes?

MBBS, M.MED, DFM, FID, CCEBDM, ACMDC, CCMTD
Diabetologist, Hyderabad
Can I Eat Rice If I Have Diabetes?

Diabetes mellitus is a group of diseases where the body does not adequately produce insulin, use insulin properly, or both. Insulin plays a crucial role in allowing blood sugar into the cells to be used for energy. There are two main types: type 1 and type 2 diabetes.
A woman running in the park with her dog
Staying healthy by exercising and eating well is recommended for people with diabetes.

People with diabetes have abnormally high levels of blood sugar. This can damage many organs in the body if left untreated. The national institute of diabetes and digestive and kidney diseases recommend the following steps to manage diabetes:

 Make healthy choices in eating
 Engage in regular physical activity or exercise
 Take medications, if required.

Healthy eating is important in keeping blood sugar levels at a healthy level. The healthy range is 80 to 130 mg/dl before meals or below 180 mg/dl after meals, according to the american diabetes association.

People with type 1 diabetes require insulin. Various insulin delivery systems and protocols are used to manage blood sugar both between and at meal times.

People with type 2 diabetes often manage their condition with diet and exercise, and with medications as needed to keep blood sugar within the target range. These medications vary in how they work.

People with diabetes will have different treatment plans, and they will respond to food, exercise, and medication differently.

It is important to consult with a doctor to get individualized recommendations on target blood sugar levels, medications, diet, and exercise.
How do carbohydrates affect diabetes?

Carbohydrates are an important source of energy for the body. Carbohydrates are found in foods that have starches and natural or added sugars. Examples are grains, vegetables and legumes, fruit, dairy products, and sweets.

Carbohydrates are broken down by the digestive system into sugar. When the digested sugar enters the blood, the body produces a hormone called insulin. Insulin helps the sugar enter cells. Once the cells absorb the sugar, blood sugar levels fall.

People with diabetes have an impaired ability to produce insulin, use insulin, or both.

People with type 1 diabetes cannot produce insulin, so they take insulin to make sure the cells can get the sugar they need for energy.

People with type 2 diabetes are often insulin resistant. They also often have difficulty producing enough insulin to keep their blood sugar in the normal range.
Counting carbohydrates

Carbohydrate counting is a way of keeping track of the carbohydrates in the daily diet. A person with diabetes who uses carbohydrate counting to manage their diet sets an amount of carbohydrate to eat for meals and snacks.
Foods containing carbohydrates
Bread, pasta, rice, and potatoes are all sources of carbohydrates.

The american diabetes association suggest a target of about 45 to 60 grams of carbohydrate per meal. This recommendation may vary depending on other factors such as gender, weight goals, and blood sugar target goals.

The three different types of carbohydrates are starch, sugar, and fiber.

Starches are complex carbohydrates found in starchy vegetables such as peas, potatoes, and corn. Beans and whole grains are also complex carbohydrates.

Fiber comes from plants and cannot be digested. Fiber is found in foods such as vegetables, fruit, whole grains, legumes, and nuts.

Unlike other carbohydrates, fiber does not raise blood sugar, and it can help to slow the digestion of meals. This helps to minimize spikes in blood sugar. It is recommended to eat between 20 to 35 grams of fiber per day.

Sugar is a carbohydrate. It is generally absorbed into the body more quickly. There are natural sugars found in milk and fruit. There may also be added sugars in canned fruits, baked goods, and processed foods.

There are also carbohydrates in non-starchy vegetables such as lettuce, peppers, cucumber, mushrooms, and many others. There are fewer carbohydrates in these foods because they have a high water content. For example, a half cup of cucumber has around 2 grams of carbohydrate.

The type and amount of carbohydrate will affect post-meal blood sugar levels.

Foods that digest more slowly, such as those with a lot of fiber, and those eaten as a mixed meal, digest more slowly. They can help to prevent post-meal spikes in blood sugar. Large amounts of carbohydrates eaten at one time will raise blood sugar more than smaller amounts.
Is eating rice healthy with diabetes?

High-carbohydrate foods like grains, cereals, pasta, rice, and starchy vegetables are not forbidden, but they should be eaten in moderation.

Rice is a high-carbohydrate grain, but it can be incorporated into meals in appropriate amounts.

One-third of a cup of rice has 15 grams of carbohydrate. That accounts for one-fourth to one-third of the amount of carbohydrate recommended for a single meal, if the target is 45-60 grams of carbohydrate per meal.

Meals that also include healthy proteins and fats can help to slow the impact of the rice on blood sugar levels.
Are some types of rice healthier than others?

Some grains are better than others for managing diabetes.

A scale called the" glycemic index" measures how quickly food is digested into sugar and absorbed in the blood. High glycemic foods raise blood sugar faster and should be eaten in limited portions, or eaten with lower glycemic index foods.

White rice is more processed and it has a higher glycemic index than brown rice, although the index of brown rice can vary with type and brand.

Different varieties of rice have different glycemic indexes. Some long grain rice varieties, converted rice, and basmati rice varieties are lower on the gi scale than white rice.

Puffed rice cereal and rice cakes are sometimes thought of as diet foods, but they have a high glycemic index and they are not ideal for healthy meals.

Foods that are high in fiber offer many health benefits. They help with blood sugar control, they promote bowel health, and they may lower cholesterol.

Whole grains have more fiber than other grains. It is important to check the label to check the fiber content.
Tips for preparing rice

Some brown rice varieties are unprocessed and have more fiber. They can be part of a balanced meal when eaten in proper portions. Mixing brown rice with other foods can help to balance blood sugar levels. Examples include legumes, such as red beans, or protein and healthy fats.
A bowl of brown rice
Brown rice may have a lower glycemic index than white rice.

Brown rice takes longer to cook than white rice, but the cooking process is simple. People can cook brown rice in a pot or rice cooker at a ratio of 1.5 cups of water per 1 cup of rice.

The instructions are as follows:

 Bring rice and water to a boil in an uncovered pot
 Cover the pot and simmer for about 20 minutes
 Turn off heat and let the covered pot sit for at least 10 minutes.

Rice can be mixed with seasonings, herbs, vegetables, and nuts such as slivered almonds.

Brown rice can be stored in a refrigerator and used for leftovers. People can reheat brown rice on the stove or microwave and serve with beans and salsa for a quick meal.

Care must be taken with storage, because cooked rice left at room temperature can develop toxins that lead to food poisoning.
Nutritious and delicious alternatives to rice

Because rice is high in carbohydrates, it should be accompanied by other foods.

Vegetables are high in fiber, vitamins, and other nutrients. Vegetables are made of carbohydrates, but at a much lower level than grains.

Eating foods that are lower in carbohydrates and higher in fiber can make meals more satisfying. For example, one-half cup of rice has 22 grams of carbohydrate. In contrast, one cup of squash only has 8 grams of carbohydrate.

Many foods can serve as substitutes for rice.

Examples include cauliflower, mushrooms, and eggplant. Quinoa contains the same amount of carbohydrates as rice, but it has more protein, and some types have more fiber.
Recipes for rice substitutes

A number of recipes are available for rice substitutes. Here are two examples:
1. Cauliflower" rice"

Ingredients:

 Oil
 Onions
 Cauliflower
 Lemon
 Seasoning.

Pulse the florets of a cauliflower in the food processor. Then heat the cauliflower in a pan with oil and onions. Saut until the onions are golden brown and the cauliflower is soft for about 3 to 5 minutes.

Season to taste with salt, pepper, lemon juice, and herbs.

Full recipe from the food network.
2. Cilantro lime quinoa

Ingredients:

 Canola oil
 Onion
 Garlic
 Quinoa
 Low-sodium chicken broth
 Juice of limes
 Fresh cilantro.

Saut the onion and garlic with oil in a skillet. Reduce the heat and stir in the quinoa. Stir quinoa and cook for 2 minutes. Add chicken broth and lime juice and bring to a boil. Then reduce heat and simmer for 15 minutes. Stir in more lime juice and add chopped cilantro.

type diabetes
24 people found this helpful

How To Tackle PCOS Naturally

MBBS, DGO
Gynaecologist, Pune
How To Tackle PCOS Naturally

Women with pcos (polycystic ovarian syndrome), are researched to be at a greater risk for heart diseases, obesity, diabetes and infertility.

A few dietary guidelines to combat pcos 

Try to select lower glycemic index foods such as whole grains (jowar, bajra, whole wheat, green vegetables, etc) as they will cause a slower rise in blood sugar levels. For example, oat flakes or wheat daliah (10 gm fiber/1/2 cup) has a lower glycemic index than cornflakes (1 gm fiber/1/2 cup. Simply put, add fiber in your diet by selecting wheat breads over white breads, wheat rotis over rice or maida naans, fresh fruits over fruit juices.

Do cut down your carbohydrate levels so low that you induce ketosis. Try to space the carbohydrates evenly through the day and eat small and frequent meals rather than 3 large meals.

Restrict intake of those carbohydrates that trigger more hunger or cravings (i. E. Refined sugar, sweets, candies or chocolates which triggers craving for some people). Choose dates or honey to meet your sugar cravings.

Suggested vitamin/ mineral supplements: taking calcium 1000 mg - 1500 mg (take two - three 500 mg pills a day as prescribed but be sure to space them out as you can only absorb 500 mg at a time). You may also add a multivitamin with minerals like folic acid, especially so, if you are trying to get pregnant.

Drink at least 8-10 glasses of water per day as a high fiber carbohydrate intake can cause dehydration.

For heart health, limit foods high in saturated and trans-fats (i. E, whole milk and products, butter, red meat, fried foods, rich desserts, etc.). Select mainly monounsaturated fats (i. E. Olive oil, canola oil, nuts) and omega 3 fats -fatty fish (such as bangda, rohu, sardines, and surmai), flaxseed, and nuts as these fats are heart friendly. Exercise on a regular basis to lose weight and improve insulin response.

7 people found this helpful

6 Health Foods That Are Really Junk Foods in Disguise

Certification in Diabetes Educators Program, Post Graduate Diploma in Sports Nutrition
Dietitian/Nutritionist, Mumbai
6 Health Foods That Are Really Junk Foods in Disguise

Your heart isn't one of the most important organs of your body, just like that. But it is nowadays, in constant danger with the rampant growth of heart disease, a leading cause of deaths around the world. Apart from your lifestyle choices, what you consume on a regular basis has a huge impact on the health of your heart. Unhealthy foods are the main reason the world is fatter and sicker than ever before. Surprisingly, some of these foods are considered healthy by many people.

Here are 6 health foods that are really junk foods in disguise:

  1. Processed 'Low-Fat' and 'Fat-Free' Foods: The 'war' on saturated fats is the biggest mistake in the history of nutrition. It was based on weak evidence, which has now been completely debunked. When this started, processed food manufacturers jumped on the bandwagon and started removing the fat from foods. But there is a huge problem, food tastes horrible when the fat has been removed. That's why they added a whole bunch of sugar to compensate. Saturated fat is harmless, but added sugar is incredibly harmful when consumed in excess. The words 'low-fat' or 'fat-free' on a packaging usually mean that it is a highly processed product that is loaded with sugar.
  2. Fruit Juices, Which are Basically Just Liquid Sugar: A lot of people believe fruit juices to be healthy. They must be, because they come from fruit, right? But a lot of the fruit juices you find in the supermarket isn't really fruit juice. Sometimes, there isn't even any actual fruit in there, just chemicals that taste like fruit. What you are drinking is basically just fruit flavoured sugar water. That being said, even if you are drinking 100% quality fruit juice, it is still a bad idea. Fruit juice is like fruit, except with all the good stuff (like the fibre) taken out, the main thing left of the actual fruit is the sugar. If you didn't know, fruit juice actually contains a similar amount of sugar as a sugar sweetened beverage.
  3. Heart Healthy & Whole Wheat: Most whole wheat products are not really made from whole wheat. The grains have been pulverized into very fine flour, making them raise blood sugar just as fast as their refined counterparts. In fact, whole wheat bread can have a similar glycemic index as white bread. But even true whole wheat may be a bad idea, because modern wheat is unhealthy as compared to the wheat our grandparents ate. There are studies showing that modern wheat may cause inflammation and increased cholesterol levels, at least when compared to the older varieties. Whereas, wheat may have been a relatively healthy grain back in the day, the stuff most people are eating today is best avoided.
  4. Margarine: Butter was demonized back in the day, due to the high saturated fat content. Various health experts started promoting margarine instead. Back in the day, margarine used to be high in trans fats. These days, it has less trans fats than before, but is still loaded with refined vegetable oils. Margarine is not a food, it is an assembly of chemicals and refined oils that have been made to look and taste like food. If you want to improve your health, eat real butter, but avoid processed margarine and other fake foods like the plague.
  5. Vegetable Oils: We are often advised to eat seed and vegetable oils. This includes Soybean oil, Canola oil and numerous others. This is based on the fact that these oils have been shown to lower blood cholesterol levels, at least in the short term. However, it is important to keep in mind that blood cholesterol is a risk factor and not a disease in itself. Even though vegetable oils can improve a risk factor, there is no guarantee that they will help prevent actual hard endpoints like heart attacks or death, which is what really counts. In fact, several controlled trials have shown that despite lowering cholesterol, these oils can increase the risk of death from both heart disease and cancer. So eat healthy, natural fats like ghee, cold pressed coconut oil, cold pressed sesame oil, cold pressed mustard oil and olive oil, but avoid processed vegetable oils as if your life depended on it (it does).
  6. Most Processed Breakfast Cereals: The way some breakfast cereals are marketed, is a disgrace. Many of them, including those that are marketed towards children, have all sorts of health claims plastered on the box. This includes misleading things like 'whole grain' or 'low fat'. But when you actually look at the ingredients list, you see that it is almost nothing, but refined grains, sugar and artificial chemicals. The truth is, if the packaging of a food says that it is healthy, then it probably is not. The truly healthy foods are those that do not need any health claims like whole, single ingredient foods. Real food doesn't even need an ingredient list, because real food is the ingredient.
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Table of Content

Canola Oil
Nutritional Value of Canola Oil
Health Benefits of Canola Oil
Healthy heart
Lowers Cholesterol
Reduces Inflammation
Skin Care
Increases Energy Levels
Lowers Cancer Risk
Improves Brain Function
Canola Oil For Hair
Uses of Canola Oil
Side-Effects & Allergies of Canola Oil
Cultivation of Canola Oil